Did the knee unknowingly "break"? Do these 5 things well to protect your knees

Are your knees okay?I didn't do anythingWhy is the knee not good?Actually, without realizing itYour knees may have been 'overworked'Xiao Quan, I will take you to learn more about itoneWhy does the knee "overwork"?one. Different postures in daily life can cause significant pressure on the knees

Are your knees okay?

I didn't do anything

Why is the knee not good?

Actually, without realizing it

Your knees may have been 'overworked'

Xiao Quan, I will take you to learn more about it

one

Why does the knee "overwork"?

one.

Different postures in daily life can cause significant pressure on the knees.

one~two

A daily walking pace of around 10000 steps is sufficient, and excessive walking can lead to chronic fatigue knee arthritis in the long run.

When squatting or kneeling, the weight of the knee joint is three-6 times its own weight. If you need to squat frequently, it is best to sit on a small bench.

When sitting for a long time, the knee joint is in a high-pressure state for a long time, which accelerates cartilage wear and weakens the strength of the thigh muscles.

two. Exercise factors:

Running:

The cement floor is too hard and lacks cushioning, and long-term running on it can easily damage the ankle and knee joints. When using a treadmill, it is important to pay attention to pace coordination, otherwise the knee joint and muscle strength cannot keep up, which can cause damage to the meniscus and knee cartilage.

Climbing:

Obese or elderly people with poor knee joints should be cautious when climbing mountains, especially when going downhill. In addition to bearing all body weight, the knee joints also need to bear additional downward force.

Ball sports:

Sports that require sudden jumping, turning and running with high impact on the knee joint, such as basketball, football, tennis, etc., may cause damage to the meniscus and cruciate ligament.

three. Static loss:

For the knee joint, moving incorrectly is not acceptable, nor is not moving. Long term lack of exercise can cause a decrease in muscle strength, leading to a decrease in knee joint stability. In addition, a decrease in the strength of soft tissues such as tendons and ligaments can further weaken joint stability, leading to problems such as osteoarthritis and bone spurs.

two

From "overwork" to injury, the knee undergoes five stages

one5

The knee joint is in the developmental stage, and growth pain during adolescence is also more common near the knee joint.

one5 ~three0

The knee joint is in a "perfect state", as long as it does not damage the tissue structure of the knee joint, there will be basically no sensation.

three0-40 years old:

The patellar cartilage undergoes early mild wear and short-term knee joint pain.

40-50 years old:

After walking long distances, the inner side of the knee joint is prone to soreness.

Over 50 years old:

The "lifespan" of patellar cartilage has reached, which is prone to arthritis.

three

How to relieve pressure on the knee?

one

Reducing weight can greatly reduce the burden on weight-bearing joints and reduce knee joint wear. It is recommended to maintain a low oil, low-fat, and low calorie diet daily, eat more vegetables and fruits, and control the intake of staple foods.

two

Suggest a balanced and nutritious daily diet. Usually, for healthy adults, sufficient calcium can be obtained from foods such as milk, leafy greens, fish, and soy products.

be careful:

Menopausal women, osteoporosis patients, and elderly people with poor absorption ability are advised to take calcium tablets under the guidance of a doctor.

three

one0 three0 5

Suggestion:

Exercise methods can include cycling, swimming, etc., and different age groups should be matched with different exercise intensities. For example, elderly people can reduce their exercise intensity appropriately and choose low intensity exercises such as walking to avoid sports injuries.

4. Moderate hot compress:

Hot compress has the effect of dilating blood vessels, improving local blood circulation, promoting local metabolism, and can also alleviate muscle spasms, relax nerves, and improve tendon softness.

Dry compress:

two0~three0one~three

Wet compress:

5two0~three0one~three

two~5

be careful:

When applying hot compress, avoid overheating. People with acute inflammation, thrombophlebitis, peripheral vascular disease, or local skin injury should not apply hot compress.

5. Knee extension exercise:

5~one0one0two~5

This action can help to enhance the strength and endurance of the knee extensor muscles (quadriceps femoris muscle, etc.). Anyone who has no serious disease or pain in the knee joint can try it.

(CCTV Life Circle)

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